Everyone desires a perfect and healthy body. Being fit is not only important for great looks but also for the overall health. The first step towards achieving this goal is determining your Body Mass Index (BMI) according to your height, age, gender, body type and body frame. A prior knowledge about the category in which you fall (underweight, normal, overweight or obese) is important in determining the level of changes you would require to reach an ideal body weight. Calculating BMI is highly recommended by doctors and other organizations like the World Health Organization (WHO). The normal range of BMI is between 18.5 to 24.9 kg/m2.
Following a healthy lifestyle, exercising regularly and consuming well-balanced diet are all crucial in getting a perfect body. However, it is equally important to maintain your body if you already are at your ideal weight (and BMI).
Here are some easy-to-follow tips for maintaining your perfect body:
1. Remember to stop eating when you are around 80% full
It is advised to avoid overeating. and A person should always indulge in mindful eating. Several researches have concluded that eating slowly helps in feeling full earlier than swallowing food casually. Mindful eating also helps in enjoying the food. Also, stopping to eat when you are almost 80% full helps in leaving space for digestive acids to easily break down the food. Follow some tips given below:
- Eat only when you are hungry and not when you are feeling sad, alone, or bored.
- Refrain from drinking coffee or other beverages while traveling. This might make you consume more calories.
- It is better to have your dinner three hours before going to sleep, for proper digestion.
- Wait at least 5 hours before eating again after a heavy meal and likewise 3 hours after eating a snack.
- Indulge in a detox diet at least once in ten days.
- Consume fruits if you skip a meal because the body craves for even more fattening food after receiving nothing for longer durations.
2. Mind your portion sizes
It is very important to keep a check on the portion sizes you are consuming as it can lead to overeating and weight gain. Use smaller serving spoons, bowls, and plates for eating. Replace small, wider glasses with tall and narrow ones. This will make you feel that you are drinking more. While eating at a restaurant, order only half a plate or less quantity to manage calorie intake. And never eat packaged chips or processed foods straight from the bag.
3. Load up detox drinks in your schedule
Kick-start your day by drinking lemon juice in lukewarm water and add a little honey if you like. This detox drink helps in eliminating toxins from the body, balancing natural pH and also improving digestion. Alternatively, you can consume apple cider vinegar (ACV) by adding one tablespoon of it into lukewarm water. Consume this mixture once or twice a day for body detoxification. It is also recommended to quit smoking and avoid excessive alcohol consumption for maintaining a perfect body and preventing any severe health condition.
4. Get yourself moving
Not exercising to maintain your body is one of the most common mistakes. Despite following a strict calorie intake, you must make it a point to spend around 30 minutes a day working out. It might be working out in a gym, doing yoga, gardening, aerobics, walking, jogging, cycling or other similar activities. An hour of these activities is enough to burn around 300 calories. Indulging in any kind of physical exercise also elevates your mood and induces happiness. Follow certain simple ways to work out more, for example, using a staircase instead of elevator and parking your car a little far away to walk up to your office.
5. Never skip your breakfast
People who are regular at consuming breakfast and have five to six smaller meals in a day are much fitter than those who skip breakfast and consume three larger meals a day. Consuming a high protein breakfast is key to maintaining a perfect body. It helps in feeling full for next few hours and also reduces urge to have high fat and high sugar foods. You can have boiled eggs, protein smoothies, cottage cheese, fruits, Greek yogurt, or oats in your breakfast. You must also give up on your daily morning coffee and try to drink green tea as it helps in maintaining weight.
6. Know when you are actually hungry
It is quite common to indulge in a snack when you feel thirsty. Hypothalamus, part of the brain that controls hunger and thirst, sends same signals both for hunger and thirst. So, it is important to know whether you are hungry or thirsty. When you feel confused, it is advised to drink water and wait for the next 15 minutes to make sure that you are hungry. If the hunger subsides in those 15 minutes, you were thirsty. Nevertheless, if you feel hungry after 15 minutes of drinking water, go ahead and grab something healthy to munch on like nuts, fruits, or a healthy meal.
7. Ditch that scrumptious looking junk food
It is quite normal to grab French fries and sodas while you are hungry. These are quite responsible for obesity among millions throughout the world. However, by choosing healthier options over these fast foods, you can significantly cut down your calories and fats intake. Here are some tips for replacing junk foods with healthier options:
- Replace fries and pizzas with salad, yogurt, nuts or fruits.
- Remember to take grilled or baked foods and not specifically fried foods.
- Do not buy oil popped popcorns, instead choose air-popped popcorns.
- Skip drinking sodas and other alcoholic beverages and opt for herbal teas or a simple lemonade.
- Replace high calories sauces such as mayonnaise with light sauces like mustard sauce and salsa.
- Consume whole foods- whole oats, whole wheat, whole rye, whole grain barley, etc.
8. Reduce stress and anxiety
Stress and anxiety can cause significant weight gain, and these might also impact your ability to lose weight. While being in stress, the body produces cortisol which in turn increases your appetite. It makes you seek comfort in foods such as ice-creams, chocolates, and sweets. Consuming these foods provide a sense of happiness and comfort while you remain unaware of the sugar and fats you have just consumed. It is, therefore, healthier to indulge in yoga, meditation or listening to music for feeling bit more comfortable. Consume foods rich in omega-3 fatty acids, vitamins B and C, calcium, and magnesium. You can consume spinach, skim milk, almonds, oatmeal, avocados, yogurt, etc. to combat stress in a much healthier way.
9. Get frequent medical checkups
If you experience sudden or unexplained weight gain, you should visit a doctor immediately to diagnose the actual cause of weight gain. There could be an underlying health condition such as hypothyroidism, PCOS, menopause, Cushing’s syndrome or depression which is causing weight gain. Certain medications such as antipsychotics, anti-depressants, diabetes medications, high blood pressure medications, oral contraceptives and corticosteroids might cause significant weight gain. It is therefore important to visit a doctor for further plan of action.
10. Have a sound sleep
Sleep deprivation is a major cause of obesity and weight gain. It slows down your metabolism, increases hunger and makes you consume more food without being satiated. Waking up till late night might also make you consume mid-night snacks, thereby intaking extra sugars and calories. It is advised to create a silent and soothing environment to sleep. You can indulge in a warm bath, read a book, or meditate to induce a sound sleep. Stick to a fixed waking up and sleeping time. It might be difficult but quite important to avoid watching television or using phones while you lay down to sleep.